Dumbbell & Barbell Mass Workout

[01dragonslayer]

Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration8 weeks
• Days Per Week
  5
• Time Per Workout65 minutes
• Equipment Required
  Barbell, Bodyweight, Dumbbells
• Target GenderMale & Female
• Recommended Supps
  Protein Powder
  Creatine Monohydrate
  Multivitamin
  Essential Fats (EFAs)
  Weight Gainer (Optional)
• Workout PDFDownload Workout

Workout Description​

Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. Good luck.

Workout Schedule​

• Monday - Shoulders
• Tuesday - Back
• Wednesday - Chest, Triceps, and Abs
• Thursday - Biceps
• Friday - Legs
• Saturday - Rest
• Sunday - Rest

Dumbbell & Barbell Mass Workout​

Monday - Shoulders​

Exercise	Sets	Reps
Military Press	4	10-14
Seated Dumbbell Press	4	8
Dumbbell Front Raise	3	8-10
Dumbbell Lateral Raise	5	12, 10, 8, 8, 6
Dumbbell Reverse Fly	3	10

Tuesday - Back​

Exercise	Sets	Reps
Wide Grip Pull Up	7	12 down to 6
Bent Over Barbell Row	4	12
One Arm Dumbbell Row	3	10
Deadlifts	4	10
Dumbbell Shrugs	4	8-12

Wednesday - Chest, Triceps and Abs​

Exercise	Sets	Reps
Barbell Bench Press	4	8
Incline Dumbbell Bench Press	4	10
Decline Dumbbell Bench Press	3	8
Dumbbell Flys	4	12
Chest Dip	4	MAX (weighted)
Close Grip Bench Press	5	5
Tricep Kickback	3	12-15 light
One Arm Dumbbell Extension	3	8-10
Lying Tricep Extension	4	12 strict
Decline Sit Ups	4	MAX

Thursday - Biceps​

Exercise	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curl	4	8
Standing Hammer Curl	4	10
Concentration Curl	3	12
Reverse Barbell Curl	3	7-8

Friday - Legs​

Exercise	Sets	Reps
Dumbbell Lunge	4	5 each leg
Squat	6	10
Stiff Leg Deadlifts	4	10
Standing Calf Raise	8	15-20